14.4 is…..a chipper!! I love chipper WODs! Mainly the chippers where once I finish one god-forsaken movement, I don’t have to readdress it again, like this one is! I’m writing this part before actually doing it. I’ve done some strategizing, reading up on Tabata Times again, and I feel pretty good going into it. I’m really going to try to keep the rowing steady (slow is fast!) and shoot for 60 cals in about 4 minutes. While everyone in the world is bitching about “rowing for calories” instead of distance, PCF has us row for calories surprisingly pretty often (omg, so glad I decided not to go to yesterday’s WOD that included multiple rounds of rowing sprints for calories) so I know that in an all-out sprint I get about 18cal/minute, and a more comfortable pace lies around 15 cals/minute. So that puts me right around 4 minutes if I can keep my head on right out of the gate. TTB will be 2s or singles because fuck TTBs and I don’t want any missed reps, wallballs will depend on how I’m feeling, and if I actually even make it to the cleans I will be doing singles. The TTB are going to be what slow me down the most, so my goal is just to make it to the wallballs and get through a significant chunk of them.
Workout 14.4: 153!!!
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
- 60-calorie row
- 50 toes-to-bars
- 40 wall-ball shots, 14 lb. to 9-foot target
- 30 cleans, 95 lb.
- 20 muscle-ups
153 means I completed the rowing, the TTB, the wallballs, and 3 cleans!!
I had an awesome judge today named Fahran and she kept track of my times for everything, and was just all around really great. I finished the row in 4:03, which was right on time with how I wanted to do. I was dead though. Got on the bar and did sets of 2 for a few and quickly went to singles with a super fast turn-around. Not even 2 seconds between them most times. Hop down, hop up, TTB, hop down, etc. I finished the TTB at 10:03, and moved quickly to the wallballs. The coaches on Tabata Times were so right-your legs will have recovered from the row by the time you hit the wallballs. I felt fresh as a spring flower going into them, and did 10-10-10-5-5, and finished at 13:00. I had one minute to get some cleans in, and I managed to eek out 3, with the help of some serious yelling. I failed my first attempt and was PISSED. But then I managed to get 3, with the last one just barely making time. I’m stoked. Only one other female made it to the cleans in my class. I’m so proud of myself! I LOVED this workout too!!! Man, 14.3 and 14.4 have been so much fun. I’m glad, because 14.2 was a real downer for me, and for a lot of other folks. 4 down, 1 to go!
Holy cow, I’m on the struggle bus right now. It seems like I need to type every word three times before I write it correctly. I am so burned out from this week!! After taking Sat-Mon, my body was hollering at me after yesterday’s workout. Today was definitely a “#justshowup day, after not sleeping super well and not getting enough in my belly throughout the day. I even failed my first rep of 65lb snatch. Haha. Definitely underestimated how smoked my shoulders were from yesterday’s handstand pushups!
- Snatch 2-2-2-2-2: 65-65-70(f on 2nd, but this is a PR I think)-65-65. I cannot get past my snatch wall. I really need to work on them so much more than I do.
WOD for Time: 8:14
5 Rounds of:
- 10 Toes-to-Bar: Level II.
- 7 Box Jumps: 20″, Level II.
- 6 DB Snatch: 35lbs, Level II
I felt really good once this was finished! Much better than I thought I was going to feel, given the state of my body from yesterday. My butt is so sore from yesterday’s wallballs, so I was very happy to be able to avoid lunges and squats today! I’m thinking of going to drill snatches and some squats tomorrow morning before class as a little active rest day, but it really just depends on how well I sleep tonight. 14.2 announcement tomorrow night at 8PM EST!!!!!!!!!!
I’m still fighting my cold but I reeeeeeally wanted to do today’s strength set, so I decided to go and just go “easy” on the WOD. Haha, that clearly didn’t happen, but I feel so much better after sweating it out for an hour, and I feel like I’ll be able to get some solid sleep tonight from it. I’m really enjoying the programming leading up to the Open this year, and the emphasis on box jumps, toes-to-bar, and burpees. I swear though, if Karen pops up in any form again this year (150 wallballs….) I might just cry. Least favorite.
- Clean and jerk 5-5-3-3-1-1: 75-85-90-90-95-95. This was great! I barely had enough time to finish, so my last two singles were a little rushed, but I still hit them. I had no misses! I’m proud of that. My previous 1RM is 105, and the 95s today felt pretty easy, all things considered (so..much…volume…). My cleans have finally caught up with my jerks, technique-wise, and I’m much more confident in them. Now I just need to get my jerks to start getting better again! I can’t wait to go for a new 1RM c&j.
WOD for Time: 14:15
- Toes to Bar: Rx.
- Box Jump x2: 20″, Rx.
- Assisted Pistols: Level II.
Although this looks completely terrible, it was surprisingly fun. Rounds 10-6 were pretty easy, but 5-1 felt like hell, even though overall they barely accounted for any of the reps. I really wanted to do my pistols unassisted, but my legs were already so shaky from the c&js that after the box jumps I knew I was in trouble, and that definitely wasn’t going to happen. I PR’d my TTB in the first round though! I successfully kipped/strung together 6! Which is crazy! Most of the time my feet slammed into the bar, but there were definitely a few misses. I was really focusing on the kip instead of the contact, which maybe wasn’t the best idea. Whatev. Doing 2x the box jumps was cruel. I liked this one. Felt good.
Hay girl haaaaay another Wed/Thurs whambam week! I’m not feeling as sore the day after WODs anymore, which is really exciting. Slowly ramping up has been great, although I think today’s WOD just crushed the chances of getting in there tomorrow. We’ll see. I have a long evening of foam rolling and a hot epsom salt bath between now and then, so things still have the potential to change!
- Clean and Jerk 3-3-3-3-3: 85-85-85-85-85. Previously my 3-3-3 PR was 90lbs and I strugggggled for that, and today the 5 sets of 3 were totally manageable at only slightly below that. I’m fighting off a cold so I’m feeling slightly run down, but I was still hitting pretty solid form on my last set so that’s a good sign.
Oh and hey look, a video! The final rep of my last set.
WOD for Cals+Reps: 120, Rx.
5 Rounds of:
- 1 Minute Row (cal): Rx.
- Rest 1 Minute
- 1 Minute AMRAP 5 Toes to Bar + 10 Air squats: Rx.
- Rest 1 Minute
- Score is row calories plus total TTB. Squats are not counted in the score.
This was miserableeeeee. I went out way too hard in the beginning, and after the second row my hamstring on my right leg locked up. This has happened in the past, but when I’m rowing regularly it doesn’t happen as frequently. I don’t think I’ve rowed in at least a month, so I almost went into this expecting it. I took round 3 easier and then slowly climbed back up. I could NOT stay on the pull-up bar to save my life today. I was barely getting 3 TTB strung together. I really need to work on my grip strength for hanging stuff, because I am strong enough in the body to handle more reps, but my hands just can’t take it and I’m constantly slightly scared of flying off the bar and breaking my life again. My splits went: 1: 17-10, 2: 16-8, 3: 12-10, 4: 13-10 5: 14-10. This was not in my wheelhouse at all, but my goal going into it was to hit 10 TTB per round and at least 13 cals per round, so I pretty much did that, minus the meltdown following the hamstring lockup in the rowing of round 2. This has been a tough week! I feel strong as all get out.
Oof! Really wanted to go to the morning class, but I just couldn’t get out of bed in time. Ended up hanging out with a friend for the afternoon and planning a trip to NYC for Wednesday. Back in my younger years I had my earlobes stretched to about an inch. Now, since I’m going to start interviewing for jobs since I’m graduating in May, I’m thinking it’s time to get them surgically repaired. I haven’t worn larger jewelry in them in yeaaaaaaars, so I figure now is as good a time as any! Also, in this picture, you can see my itty bitty baby traps (and power clean bruises from Friday)! I’m so excited! Plus my lobes. My body is in constant evolution, always will be, and I love that.
- Back Squat 1-1-1: 135-140-145. This is great. This is soooooooo great! I’ve been feeling “eh” about my squatting the last two weeks because I felt like I had lost a ton of strength through December. But I felt pretty good today, and decided to go for it. Last time we did the CrossFit Total I hit 155 as my 1RM back squat. I was worried that I wasn’t going to get up to that for my next 1RM, but now I’m pretty confident that I’ll be able to at least tie it! Woo! Need to get the heck out of my head when I squat and just DO IT. Shut up and SQUAT.
WOD for Time: 11:17
5 Rounds of:
- 4 Power Snatches: 42lbs, Level I.
- 6 Overhead Squats: 42lbs, Level I.
- 8 GHDs: Injury Reserve, (Rx was 8 toes-to-bar) hands still healing from the tears on the toes-to-bars & pull-ups on Friday.
- 10 Box Jumps: 20″, Rx.
Whew. I’m really trying to be smart after taking December off. I started with 55lbs (Level II) for the power snatches and OHSs, but after the first round, I dropped down. I didn’t want to have another meltdown, and my wrists were already killing me, so I dropped the weight. The snatches weren’t bad, but the OHSs were killer. I’m proud of myself for backing off though, which is awesome. I have been pushing myself a little too hard during the WODs, and it’s just a matter of time before I really screw myself over.
First WOD of 2014! I am still incredibly sore from Mondays’s workout (to the point that I could barely walk yesterday) but I knew the best thing would be to get my blood flowing and some mobility going today. I’m slowly easing back in after taking pretty much all of December off. My body composition has changed a bit, but I didn’t actually gain any weight, so that’s pretty great. Anyway, here’s to 2014! Tyler got me some packets of Progenex’s Flow hydrolyzed salmon protein isolate in Island Punch, and it’s SO GOOD. A nice change from the normal chocolate or vanilla options.
E2MOT2M for 10 Minutes of:
- 2 Front Squats: 75lbs.
- 8 Toes-to-bar. Didn’t want to tear my hands before the pull-ups in the WOD. Cycled 4 once. The rest were 3s and 2s.
WOD for Time: 12:09
5 Rounds of:
- 5 Power Cleans: 75lbs, Level II-.
- 7 Hand-Release Push-Ups: Level II.
- 30 Double-Unders: Rx.
- 7 Pull-Ups: Level II.
I reallllly wanted sub-12 on this, but in the last round my hands and the pull-up bar were SO SWEATY and slippery. I had to do singles for all 7, and that just ate up the clock. I’m not as much as a dare-devil as I used to be at hanging onto the bar for oneeee moreee rep after my injury. I ended up tearing both of my hands on the first rep of the last round too, so that didn’t help the situation. I hate how soft my hands get after not doing pull-ups or TTB for a while. They tear every single time. But this was the perfect scaling for me. I didn’t want to kill myself on the front squats since my legs are still really sore from Monday, and same with the power cleans in the WOD. Double-unders are such cake for me now! At least I still feel good at those!
I had meetings in the morning before class so I couldn’t go to my normal 9:30am class. Yesterday made me realize just how much I neeeeeeed to go in the mornings on Fridays, because I really struggled to get in there for the 4:30. But I did it!
EMOTM for 10 Minutes of:
- 2 Thrusters: 70lbs. Really happy with this. I pushed myself pretty hard with these, and I’m stoked I hit all 10 rounds. I had it set up so I could strip down to 65 if I needed to, but I stuck it out!
- 5 Toes-to-Bar: Pretty much zero stringing together of these. The first 5 rounds I stayed on the bar and just adjusted my grip/swing between each one, but after that my sets deteriorated pretty quickly. I just didn’t have the coordination necessary ha.
WOD for Rounds+Reps: 4+2.5
7 Minute AMRAP of:
- 3 Renegade Row Man-Makers: 20lb DBs, Level II. WORST.
- 10 Dumbbell Step-Ups: 20″, Rx.
- RRMM starts standing with DBs at sides. Go down to a plank, push-up, row right, push-up, row left, bring your feet up to your hands, squat clean thruster.
As much as I haaaaate RRMMs, this WOD was really great. Quick and dirty. Last time we did RRMMs back in June, I used 15s, could barely do the rows, and did the pushups from my knees. These were all full push-ups (a little snakey though, if I’m bein’ honest) and at 20lbs! I had 15s sitting in front of me in case I had to drop, but I didn’t! Another instance of sticking it through to the end. I was very surprised how taxing/challenging the step-ups were!! My quads were definitely on fire at the end. Also, one of the phenomenal beast women at the box I was working out next to told me she was glad we were next to each other because it made her keep up her pace. Ultimate blushing! Talk about an ego boost, because I was trying to keep up with her the whole time! I wanted that last RRMM rep so bad, but I couldn’t get to the top of the thruster before time ran out. Wompwomp!
Whoops I forgot to post this yesterday. Too tired/hungry/sore to write anything else. Early to bed tonight to prepare for singles of clean and jerks tomorrow!!!
- Back squat 5-5-5-5: 110-110-110-110. PR! Wooo! Had a few issues hitting the last 2 of each set with good form. My legs were already super shaky after the second set.
WOD for Time: 8:47
4 Rounds of:
- 5 Shoulder to Overhead: 65lbs, Level I. I’m finally getting WOD weights up! So glad.
- 7 Toes-to-Bar: Level II. Oof. Really need to work on these more.
- 5 Burpees: Rx. Easy easy.
- 7 Box Jumps: 24″, Level II-. This is the highest I think I’ve ever done in a WOD before. They were tough, but not too bad!
Today has been LOOOOOOOOONG. I woke up at 4:57am to take my dog 3.5hrs south of us to Chesapeake, VA to have her pre-op consult and surgery for her detached retina. Turns out, her retina has been detached for much longer than they suspected. She ended up not being a candidate for the surgery after all. I really appreciate the fact that the vet turned her down. It would have been so easy for him to demand they do the surgery, just to get the money from our pockets. We would never have known otherwise. I did learn that there is a great chance of this happening in her right eye as well, so I need to keep a very close watch over her vision and make sure nothing irregular comes up. Anyway, ate some Denny’s, loaded up on coffee, and headed home (it took 4hrs30mins to get back…ugh). Overall, 450+ miles in one day, sitting forrreevveeerrr. I was ready to work out, even though I was still pretty exhausted.
EMOTM for 10 Minutes of:
- 2 Thrusters: 65lbs. Felt…good? Strong? Very weird feeling. I expected them to be horrid. Haven’t done thrusters in a while, so this was really nice.
- 5 Toes-to-Bar: Rx. Eh. Worked on technique and making firm contact with the bar every rep. Still not to more than 2-3 strung together. I can’t flick my legs fast enough!
WOD for Time: 10:37
3 Rounds of:
- 10 Hang Squat Cleans: 70lbs, Level II-. Perfect weight for me. Just enough without being crushing. Still had to yell at the last couple of each round to get up. My legs are toast.
- 15 Burpees: Rx.
- 50 Double-Unders: Rx.
Perfect! Perfect WOD, perfect scaling, perfect everything. So great. Now I’m super crazy energized, had an awesome dinner of Atlantic Salmon, mashed sweet potatoes, and guac. Oh, and some spiced apple cider because fuck yeah fall. Time to round out the night with some climbing. I’m probably going to fail a LOT because..well..leg day Homework forever this weekend. I’m so glad I went to crossfit today. Best.
EMOTM for 10 Minutes of:
- 3 Deadlifts: 135lbs. The weight I was previously doing for sets of 2, and these felt good the whole way through!
- 3 Toes-to-Bar: unbroken. Focused on kipping them together and not dropping from the bar.
WOD for Rounds+Reps: 5+1
12 Minute AMRAP of:
- 20 Wallballs: 14lbs to 9ft, Level II
- 15 Double Unders: unbroken, Level II
- 5 Ring Dips: assisted, Level I
Wallballs were definitely the limiting factor for this. I felt so slow on them! But some people were only getting 3 rounds total, so I guess I wasn’t that slow afterall.